Seven two-legged runners and one four-legged puddle-jumper (as in, into the puddles he jumped) hit the trails in an ordinance-compliant manner – arms spread, helicopter-style, ensuring a 6 foot space on all sides. A lone rider defied the stay-inside order to take a giant ride around the city. 2 more ran together – eleven miles on the roads, change shoes, then eleven more on trails, in spite of a self-reported UTI or STD (ask Ollivander what burns). Weather sunny and 70.
TYA, who did not sign up to Q, suggested the PAX take South Bank to Forest Hill Loop to South Bank. 6.75 miles.
UpChuck: “You going to write this up as the Q, TYA?”
TYA: “No, I’m not the Q. I just told everyone what to do.”
Uh, huh.
Announcements:
Parker is an open-minded, multi-culturally sensitive male dog, who practices social distancing with the PAX, both for health and safety reasons (we see you, Sally and Cooper). Come back often, Parker, anytime.
Rubbing poison ivy on the outside of your throat will vaccinate against SARS-CoV2-19, apparently.
Good times at ET’s. The bed of TYAs truck makes for a perfect, socially distant perimeter.
A COVID-19 friendly PAX of 7 plus one nearby officer of the law assembled for another you vs. you work-out. Despite limited interaction, it was good to see some familiar faces. Here is how it went down:
COP
40 SSH
15 IW
10 DQ
10 helicopters
20 merkins
50 2x LBC
10 2x Suzanne Sommers, each leg
20 2x APD
Mosey to the football field for a
cumulative beast
216 HRM
180 WWII sit-ups
144 2x crab cakes
108 storm squats
72 2x flutter kicks
36 burpees
Series of 100 yard dashes to wrap up
COT with YHC taking us out
Once again, trying to put a workout out
there for those who are at home. Good to
some familiar faces in the PAX today, and if there was ever a doubt as to the
legality of our endeavors, that question was answered when a Henrico officer
watched our entire workout.
Remember to put others first these days. Our needs are met. God is good all of the time!
Without Swirly, three studs ran to Dogpile and ran back to ET after the Saturday Dogpile this morning; 4 miles round trip. While running, we talked about DTH and current situation in NYC, etc.
After a couple days of solo posts a crowded parking lot of 4 greeted YHC. With a variety of self-quarantining, social distancing, stay at home orders and general fartsacking, SOJ AOs have been lightly attended recently. Apparently when a couple people saw a Q on the sheet they knew it meant at least on other person would be posting.
A quick greeting and we were off for a mile to start. Big plans to get to the AO early fell flat so the PAX had to tag along.
Square off for some SSH, Russian Soldiers, Shoulder Taps and APDs.
Parking lot beast – jump squats, merkins, monkey humpers, plank jacks, lunges and burpees. Parking lot crawl – bear crawl, increasing merkins at each space up to 6. Light pole 11s – merkins and squats. Close out with some plankarama. Fully Bullseye friendly workout today.
During this time of distancing and isolation keep in touch with your F3 brothers through text, slack or other social media if you can. Tclaps to Doozy and Bullseye for working out solo this week. Maybe we’ll start a text chain to try to make sure no one posts alone.
Good to be back out. Be safe gentlemen and have a great day.
Four ran and two did a boot camp. Honeymoon took us out. Nothing exciting just work, BUT what is exciting is today, April 3rd is Eddie Murphy’s Birthday. Who doesnt love some Eddie Murphy!
YHC was ready to lead a morning breakfast beatdown with a group and we had 5 present and ready to start and here is what went down:
COP
Mosey to lot by playground for 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small and 5 large, reverso 10 and 5. 15 Imperial Walkers, 5 Alabama Reach overs, 15 Freddie Mercuries, 13 LBC’s, 10 Scorpions and 20 Merkins.
THANG
We mosey to the track to get our mile run in(5 laps as confirmed by Trout’s GPS watch…so now we officially know each lap is 2 tenths of a mile) for the April Challenge and check that box. We then notice a Hanover Police SUV at the parking lot watching our group to make sure we do not play on the jungle gym. We mosey by him, wave and go to the hill behind the school for 11’s with 10 Donkey Kicks at the bottom and 1 squat at the top running up and down the hill in between getting to 1 DK and 10 Squats.
We then do a Lazy Dora we have a group of 3 and 2 where Partner(s) 1 Run the lap, and partner 2 starts on 50 merkins, we switch and P1 continues merkins then starts 75 single count flutter kicks and finishes with 150 LBC’s this work is divided with the partner(s) working together collectively to complete the reps and running laps.
We mosey to the front parking lot for suicides Partner(s) 1 Run suicide and Partner 2 – 25 Werkins then Plank while P1 completes Suicides. P2 runs suicides and P(s)1 25 Werkins then Plank while P2 completes suicides. Next P(s)1 run suicide while P2 50 squats then Al Gores while P2 runs suicides and P2 Runs suicide while P(s)1 50 squats then Al Gore until P1 finishes Suicides. Final rep is with 75 LBC’s for each partner while the other runs suicides.
Mosey to Flag for Numberama and Namerama, YHC took us out.
Great morning for a workout gents and an honor to lead.
YHC wants to thank all that came out this morning to help remember a good friend and get some exercise in too. The morning went down like this.
Brief introductions, social distancing warnings, and all the obligatory commentary. We started out with a warm-up of three Don Quixotes, and then the PAX was ready. We moseyed on up Grove towards Lexington/Albemarle, went through the neighbhood, came out on the other end, and headed to Hillcrest Ave. to go wake up TYA. Once we arrived at Hillcrest Ave, YHC had conveniently left a chalk starting line drawn on the pavement. For anyone counting it is exactly one mile away.
YHC explained that April 2nd is the birthday of a good old friend of two of the PAX-ers who had passed away in 2012. Today would have been Shawn Hogan’s 36 birthday, and that was the magic number of the day. Shawn was an avid runner and exercise enthusist, and YHC would have liked to think he would have enjoyed a good workout on a hill. So hill we did, the PAX started out running down Hillcrest Ave, until we arrived at an exercise drawn in the pavement with chalk. Memorize that exercise then run back up to the top of the hill and do 36 of said exercise. With each exercise we ran further down the hill and had to run further back up. The exercises went like this:
Merkins
LBCs
Burpees
WW2s
Side Straddle Hops
Burpees
No one will ever know…. We didn’t get past this one.
More mystery
At an appropriate time for all we moseyed on back to the flag, and with time to spare because YHC assumed it was going to be a much slower run back, we finished our 36 Burpees, then stretched it out with Wilson and Fuddskie, Right Knee Right Elbow, Left Knee Left Elbow, and a new one. YHC was introduced to while posting to some Raleigh area F3 locations. It’s called the ‘Have-A-Nice-Day’. Let YHC explain: you lie down on your back, that’s it.
We wrapped up with names, and numbers, and no announcements. YHC took us out.
Thank you again to everyone that joined in to help remember a dear friend to me (and least we forget Handshake’s old college roommate!). I was happy to share some stories about a good dude, who has left an indelible mark on my life. Until next April 2nd!
For those of you that want to learn more about the inspiration for today’s workout:
A COVID-19 friendly PAX of 2 assembled
for another you vs. you work-out.
Limited interaction, with a focus on enjoying the brief release from
home arrest. Here is how it went down:
COP
30 SSH
15 Russian soldiers
10 DQ
15 helicopters
20 merkins
40 2x LBC
10 2x Suzanne Sommers, each leg
Deck of death with a twist, each suit is
an exercise and it is 10 reps, independent of face value
Hearts – curls
Spades – sit ‘n presses
Diamonds – lawnmower pulls (each arm)
Clubs – lunges (each leg)
Jokers – burpees
COT with YHC taking us out
Once again, trying to put a workout out
there that anyone can do at home. Enjoy!
Looking forward to more social interaction in a few months.
YHC arrived to clubhouse with no one in site. Luckily down came Rosetta and Hermie came bolting JIT. We all ran there so no warm up run, straight to the COP. Of course observing proper social distance.
Start at clubhouse stopping at every mailbox on left for called mailbox repeato for 5 mailboxes, AG for six.
Exercises: 20Merkins, 20 LBC’s, 20 Copper head squats, 20 Carolina Drydocks, 10 Dollies/10 Rosalita’s, Last box 25 WWII’s, 50 double count Hammers, 75 LBC’s (LAst one is we renamed POG beach ABS)
Parking lot Tracers. Bernie/Run the parking lines and shuffle the fronts and backs. Enough time for 2×10 triangle of fire dealer choice merkins and 10×2 dealer choice abs.
Nice work today gentleman. Thanks for getting up and pushing me to work harder.
Prayers: All those suffering, healthcare workers, and those impacted (which is everyone). Prayers to Rosetta’s niece who is dealing with a difficult situation. YHC took us out in prayer. “Be great today! At the end of your day ask yourself did I make a positive impact today? What can I do better tomorrow? Go get ‘em!!
